Monday May 27, 2013

Happy Memorial Day!! Thank you to all those who serve, current and former military. We do this WOD to honor you.

“MURPH “

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day “Murph”

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
– you may break the pull ups, push ups and squats however you chose (20 rounds of 5/10/15, 10 rounds of 10/20/30) or go unbroken.
— If you are up for it throw on a 20/14 weight vest and get to it!

NOTE: if you have been doing CrossFit less than 6 months or struggle to recover from upper body WODs with a lot of reps please consider modifying to half Murph.  This is still a great WOD and will ensure you’re not out of commission the rest of the week 🙂 Talk to the Coach before you get started to discuss modifying.

Cool Down:
Mobility – calf, hips, shoulders

–If you are looking to do some summer reading, check out the book Lone Survivor.  It is the story of the only survivor from the raid that killed Murph’s Navy Seal team. An intense and truly touching story that gives this WOD a whole new perspective.